The 2024 "Last Hurrah" Challenge
Training Tall
General FitnessYou’ve got a chance to make the final chapter of 2024 your BEST ONE YET! The 2024 Last Hurrah Challenge is here! I’m running this challenge from October 14th to December 21st, and it’s your last chance to get fit this year!
Why join?
If you’ve been struggling to find a consistent routine this year, battling with motivation, or feeling overwhelmed by “what to do” to get to your goals, you’re not alone. MOST PEOPLE face these challenges, and that’s why I’ve designed this 10-week program to be both accessible and effective, all from the comfort of your home - NO EQUIPMENT!
And for my Orangetheory go-ers, this is the PERFECT plan to help you take your OTF workouts to the next level. I’ll personally help you balance this program with your current OTF routine so that you can see MAXIMUM results before 2025.
And for my rowing athletes out there, this is exactly what you need to truly balance your physique and fitness with your rowing to get your body exactly where you want it!
What’s included?
Structured Workouts: Each week features easy-to-follow workouts scalable to all fitness levels, ensuring you can participate no matter where you are in your journey. Whether you’re a beginner or looking to level up, I’ve got you covered! Workouts use NO EQUIPMENT and focus on strength, mobility, conditioning, and flexibility - ensuring you burn fat, build lean mass, and get flexible all at the same time!
Weekly Nutrition Webinars: Join me for engaging video sessions that will help you build healthy eating habits, understand nutrition basics, and make choices that support your fitness goals. I’ll even help you build a nutrition plan that works specifically for YOU!
Direct Messaging Access: You’ll have direct access to me throughout the program. I’m here to provide support, answer your questions, and tailor workouts specifically to your needs. You won’t be alone on this journey! Trying to maximize OTF? I’ve got you. Trying to run or row with the program? I’’ve got you!! You get to utilize me, Training Tall, as YOUR PERSONAL TRAINER to guide you every step of the journey!
I’ll be selecting two winners at the end of the challenge to receive $250 each! Cash from me to you. Your commitment could pay off in more ways than one! Winners are NOT chosen just on weight-loss - ANYONE can win!
Warm Up
A
Last Hurrah P1 D1 Warm Up
WARM UP - Slow March - 60 seconds - Ms and Ws - 60 seconds - Quad Pulls - 60 seconds, alternating - 1 to 2 rounds
B
Pushup Assessment Protocol
C
Mobility Assessment Protocol
Strength & Mobility
D
Last Hurrah P1 D1 Strength & Mobility
Perform the exercises in pairs. Complete both exercises within the pair with as little rest in between exercises as possible. Once you finish a pair, rest for the given duration, and repeat the pair for the given number of rounds. After all rounds of a pair of exercises are completed, move on to the next pair of exercises and repeat. WORKOUT - Pushup - max reps (no more than 15 unless level 4) - Alt Lightning Bolt - 60 seconds - X 2 rounds, 1-3 minutes rest in between rounds - Split Lunge - 10 reps each leg - Deep Hip Flexor Digs - 10 reps each side - X 2 rounds, 1-3 minutes rest in between rounds - Stick to Stone - 10 reps - Super Hero - 10 reps - X 2 rounds, 1-2 minutes rest in between rounds
Cool Down
E
Last Hurrah P1 D1 Cool Down
COOLDOWN - Static Chest & Shoulder Stretch - 60 seconds - Glute Cross Leg Stretch - 60 seconds each side - Single Leg Hamstrings Stretch - 60 seconds each leg
Warm-Up
A
Last Hurrah P1 D2 Warm Up
WARM UP - Scarecrow - 60 seconds - Standing Alt Side Lean Reach - 60 seconds - Shallow Lunge - 60 seconds - Ground Tap Lateral Shift - 60 seconds - 1 to 2 rounds
Conditioning & Flexibility
B
Circuit
Perform the exercises in pairs. Complete both exercises within the pair with as little rest in between exercises as possible. Once you finish a pair, rest for the given duration, and repeat the pair for the given number of rounds. After all rounds of a pair of exercises are completed, move on to the next pair of exercises and repeat. For the last exercise, complete the timed circuit for the given number of rounds. WORKOUT - Wide Slow Mountain Climber - 10 total reps, alternating - Lateral Lunge - 10 total reps, alternating - X 2 rounds, 60 seconds rest between rounds - Plank Shoulder Tap - 10 total slow reps, alternating - Low Pulse Squat - 10 slow pulses - X 2 rounds, 60 seconds rest between rounds - Single Leg Slow Burpee - 30 seconds on 1 leg, 30 seconds rest, 30 seconds on other leg, 30 seconds rest x 2 rounds
Cool Down
C
Last Hurrah P1 D2 Cool Down
COOL DOWN - Hip Flexor Stretch - 60 second each side - Hamstrings & Lat Combo Stretch - 60 seconds each side - Frogger Stretch - 60 seconds - Wall Calf Stretch - 60 seconds each leg - X 1-2 rounds
A
Walk
Warm Up
A
Last Hurrah P1 D1 Warm Up
WARM UP - Slow March - 60 seconds - Ms and Ws - 60 seconds - Quad Pulls - 60 seconds, alternating - 1 to 2 rounds
Strength & Mobility
B
Last Hurrah P1 D3 Strength & Mobility
Perform the exercises in pairs. Complete both exercises within the pair with as little rest in between exercises as possible. Once you finish a pair, rest for the given duration, and repeat the pair for the given number of rounds. After all rounds of a pair of exercises are completed, move on to the next pair of exercises and repeat. WORKOUT: - Triceps Pushup - max reps (no more than 15 unless level 4) - Reverse Snow Angel - 60 seconds - X 2 rounds, 1-3 minutes rest in between rounds - Sumo Squat - 10 reps - Good Morning - 10 reps - X 2 rounds, 1-3 minutes rest in between rounds - Big Scissor Kicks - 10 total reps, alternating - Toe Reach - 10 reps - X 2 rounds, 1-2 minutes rest in between rounds
Cool Down
C
Last Hurrah P1 D1 Cool Down
COOLDOWN - Static Chest & Shoulder Stretch - 60 seconds - Glute Cross Leg Stretch - 60 seconds each side - Single Leg Hamstrings Stretch - 60 seconds each leg
Warm Up
A
Last Hurrah P1 D5 Warm Up
WARM UP: - Slow Swimmers - 60 seconds, alternating - Elephant Walk - 60 seconds, slowly alternating - Shoulder Circle Series - 10 reps forward, 10 reps backwards - High March - 60 seconds, alternating - 1 to 2 rounds
Conditioning & Flexibility
B
Last Hurrah P1 D5 Conditioning & Flexibility
Perform the exercises in pairs. Complete both exercises within the pair with as little rest in between exercises as possible. Once you finish a pair, rest for the given duration, and repeat the pair for the given number of rounds. After all rounds of a pair of exercises are completed, move on to the next pair of exercises and repeat. For the last exercise, complete the timed circuit for the given number of rounds. WORKOUT: - Plank to Down Dog - 10 reps - Pike - 10 reps - X 2 rounds, 60 seconds rest between rounds - Plank to Deep Squat - 10 total slow reps, alternating - 1.5 rep Jump Squat - 10 reps - X 2 rounds, 60 seconds rest between rounds - High Plank Low Plank - 30 seconds, alternating. 30 seconds rest. 2 rounds
Cool Down
C
Last Hurrah P1 D5 Cool Down
COOL DOWN Seated Quadriceps Stretch - 60 second each side Hamstrings & Lat Combo Stretch - 60 seconds each side Deep Squat Stretch - 60 seconds, relaxed KOT Calf Stretch - 60 seconds each leg X 1-2 rounds
A
Walk
A
Walk
Austin Hendrickson
aka Training Tall! Orangetheory Coach, Rowing Coach, and making fitness fun and accessible for all!
Deep down, I don't think that's who you really are. I think you know EXACTLY what you want to end 2024 strong. I am here to help you get there! It's time to TAKE CONTROL of your health this fall!
Get The 2024 "Last Hurrah" Challenge
Anna Jones
30 pounds down!
Verified Athlete"These challenges have REALLY transformed me!"
Adrian H
50 pounds down and counting!
Verified Athlete"With Austin with me, I'm surprised at what I can actually achieve!"